Calories in Peanut Butter
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Other tools you may find usefulPeanut butter - a high-calorie delicacy with an excellent nutritional profile
Peanut butter (peanut cream) is one of the most popular and favorite additions to the diet of physically active people and athletes. From a dietary point of view, peanut butter is a real caloric bomb - 100 grams of the product contains approximately 580-620 kilocalories (kcal). This is because peanuts are approximately 50% fat. One flat teaspoon of peanut butter weighs about 10 grams and provides about 60 kcal, while a heaped tablespoon (about 20g) has about 120 kcal. Despite its high calorie content, 100% peanut butter (without unnecessary additives) supports the health of the circulatory system, helps build muscle mass and stabilizes blood sugar levels.
Our intuitive live peanut butter calorie calculator allows you to quickly calculate the caloric content and macronutrient breakdown for any serving (teaspoon, tablespoon, gram serving), making it easy to tailor this delicious cream to your body goals.
How to choose good peanut butter? Avoid palm oil and sugar
When choosing peanut butter in the store, be sure to read the labels. The key to health is to choose butter with the following composition:100% peanuts. Avoid products that contain:
- Partially hydrogenated vegetable fat (palm oil):It is added by manufacturers as an emulsifier to prevent the fat from naturally separating on the surface and maintain a uniform consistency. Hydrogenated fats are a source of harmful trans acids, which raise LDL cholesterol and promote inflammation.
- Refined sugar and salt:They are unnecessary taste improvers that increase caloric value and negatively affect blood pressure.
Table of nutritional values in 100g of peanut butter (100% peanuts)
The table below shows the nutritional profile of traditional 100% peanut butter without additives per 100 grams of the product:
| Nutrient | Content in 100g of the product | Content in a teaspoon (10g) | Recommended Daily Allowance (RDA) per spoon (20g) |
|---|---|---|---|
| Energy value | 588 kcal | 58.8 kcal | 5.9% (with a diet of 2000 kcal) |
| Protein | 25.8 g | 2.58 g | 10.3% (great plant source) |
| Fat (total) | 50.2 g | 5.02 g | 14.3% |
| - Monounsaturated acids | 24.4 g | 2.44 g | - |
| - Polyunsaturated acids | 15.6 g | 1.56 g | - |
| - Saturated acids | 6.8 g | 0.68 g | 6.8% |
| Carbohydrates (total) | 20.0 g | 2.00 g | 1.5% |
| - Including simple sugars | 4.9 g | 0.49 g | 1.1% |
| - Dietary fiber | 6.0 g | 0.60 g | 4.8% |
| Niacin (vitamin B3) | 13.1 mg | 1.31 mg | 16.4% (supports energy metabolism) |
Frequently asked questions (FAQ)
How many calories does one teaspoon and how many tablespoons of peanut butter have?
One flat teaspoon of peanut butter weighs approximately 10 grams and provides 58-60 kilocalories (kcal). In turn, one heaping tablespoon weighs about 20 grams and provides approximately 116-120 kcal.
Why does a layer of liquid oil collect on the surface of peanut butter?
The precipitation of oil on the surface is a 100% natural physical process (so-called syneresis). In 100% peanut butter (without artificial emulsifiers and hydrogenated fats), peanut oil naturally separates from the ground peanut mass. Before use, simply mix the contents of the jar with a spoon.
Does peanut butter help build muscle mass?
Yes. Due to its high caloric density, peanut butter makes it easier to provide additional calories (caloric surplus) necessary for muscle growth. Additionally, it is characterized by a high content of vegetable protein (approx. 25-26g per 100g) and healthy monounsaturated fats, which support the hormonal profile.
What is the difference between crunchy and smooth peanut butter?
The difference is only in the degree of grinding of the nuts. In the smooth (creamy) version, the nuts are ground into a smooth, uniform paste. In the crunchy version, small pieces of chopped, crunchy nuts are left in the butter. The energy value and macronutrient profile of both versions are identical.
Are peanuts real nuts?
Botanically, peanuts are not tree nuts, but belong to the legume family (like beans, peas and lentils). They grow underground in characteristic pods. This is explained by their unique composition - these nuts have a much higher protein content than traditional forest nuts or walnuts.